Vegan Overnight Oats

 

Written by Zoey Li     
Registered Dietician 

 

One of the biggest challenges with following a vegan diet is getting all your nutrients. We've come up with 3 recipes for vegan overnight oats that make sure that you check all your boxes starting with breakfast!

Below, you'll find our recipes for:

Apple Pie Vegan Overnight Oats

Nutty Chocolate Vegan Overnight Oats

Matcha-Chia Vegan Overnight Oats

 

Vegan Diet & Vital Nutrients

The top 5 nutrients deficiencies in people who follow plant-based diets are:

1. Vitamin B12 
2. Vitamin D 
3. Omega-3 Fatty Acids
4. Zinc 
5. Iron

These nutrients are abundant in animal products but there is no single plant-based source that supplies them all. Fortunately, it is possible to get all these nutrients by eating a variety of plants, seeds and nuts. Vegan overnight oats are an easy, delicious and nutritious option for a vegan breakfast or snack and with the right toppings, can give you the nutritional boost that you need.

 

Benefits of Vegan Overnight Oats

Oatmeal itself should be a staple in a vegan diet. Oatmeal is full of:

✓  Fiber & prebiotics which is great for your digestion 

✓  B-vitamins which are great from your immune system and brain

✓  Protein which is an essential macronutrient

✓  Zinc and Vitamin D, two of the nutrients that are trickier to get in a plant-based diet!

Oats are one of the healthiest grains on earth and it is recommended that we have 3 servings of whole grains a day. By eating oats, you can reduce the risk of heart disease, obesity, stroke, and type 2 diabetes. It is also gluten free, good for weight loss and for lowering blood sugar levels. All reasons why you should eat oatmeal!

 

Healthy Vegan Overnight Oats Recipe

So, how can you make sure you’re getting those 5 hard-to-get nutrients in your vegan overnight oats? We’ve made it easy for you! Just follow the table below and add one suggested ingredient from each category of nutrients that are hard to get from plant-based diets!

Vitamin B12	Fortified Plant-Based Milk (soy milk, macadamia nut milk, cashew milk, coconut milk)
Vitamin D	Almond, Soy milk and Oatmeal
Omega 3 Fatty Acids	Chia Seeds, Walnuts, Hemp Seed and Flaxseeds
Zinc	Hemp seeds, Almonds, Sunflower seeds, Oatmeal, Chia seeds, Pumpkin seeds and Cashews
Iron	Blackstrap Molasses (1 TBSP has 10% DV calcium & 20% DV iron), Nuts & Seeds, Pumpkin, Sesame, Hemp & Flaxseeds, Nuts & Nut Butters, Oats, Dark Chocolate and Dried Apricots.

 

Unsure which combinations to try? We’ve made a few suggestions of yummy vegan overnight oats recipes for you.

 

Apple Pie Vegan Overnight Oats

✓  Iron

✓  Omega-3

✓  Vitamin B-12

✓  Zinc

✓  Vitamin D

 

• 1 tbsp Molasses → Iron
• 1 tbsp Walnuts → Iron & Omega-3
• 1 tsp Ground flax seeds → Iron & Omega-3
• 1/3 cup Almond milk → Vitamin B-12 & Vitamin D
• 1 pack Yumi Apple Cinnamon Oats, or 1/3 cup regular oatmeal → Zinc & Vitamine D

 

 

 

Apple Pie Vegan Overnight Oats Recipe

1. Mix the Yumi Overnight Oats with 1/3 cup almond milk and 1 tsp ground flaxseeds and store in fridge overnight.
2. Add 1 tbsp molasses and mix it into your overnight oats.
3. Top with 1 tbsp chopped walnuts and slices of freshly cut apples.
   
   

Nutty Chocolate Vegan Overnight Oats

✓  Iron

✓  Omega-3

✓  Vitamin B-12

✓  Zinc

✓  Vitamin D

 

• 1 tbsp Pumpkin seeds → Iron
• 1 tbsp Dark chocolate → Iron
• 1 tbsp Almond butter → Vitamin D & Iron
• 1/3 cup Almond milk → Vitamin B-12 & Vitamin D
• 1 Pack Yumi Dark Choco Oats or 1/3 cup oats → Zinc & Vitamin D

 

 

 

 

Nutty Chocolate Vegan Overnight Oats Recipe

1. Mix the Yumi Overnight Oats with 1/3 cup almond milk and store in fridge overnight.
2. Add 1 tbsp almond butter and mix it into your overnight oats.
3. Top with 1 tbsp chopped dark chocolate or dark chocolate chocolate chips, 1 tbsp pumpkin seeds. Optional: garnish with fresh strawberries and slices of banana.
   
   

Matcha-Chia Vegan Overnight Oats

✓  Iron

✓  Omega-3

✓  Vitamin B-12

✓  Zinc

✓  Vitamin D

 

• 3 Dried apricot → Iron
• 1 tbsp Almond slices → Zinc & Vitamin D
• 1 tbsp Chia seeds → Omega 3 & Zinc
• 1/3 cup Soy milk → Vitamin B-12 & Vitamin D
• 1 Pack Yumi Matcha Green-Apple Oats or 1/3 cup oats→ Zinc & Vitamine D

 

 

 

Matcha-Chia Vegan Overnight Oats Recipe

1. Mix the Yumi Overnight Oats with 1/3 cup soy milk and 1tbsp chia seeds and store in fridge overnight.
2. Top with 1 tbsp almond slices and 3 dried apricots. 

 

Which one of these is your favorite combo? Comment below 👇